Wednesday, October 10

Training Overview Opening with a DU/Handstand Walk AMRAP, practicing moving through obstacles on our hands while slightly taxed from the rope. Split Jerk work to follow, building on last week. Next week, we'll be attempting a 1RM Split Jerk. Conditioning to follow, coupling a moderate distance run with higher volume hang squat snatches at a light load. EMOM x 8 (2 Rounds) Minute 1 – :55s Bike or Row Minute 2 – :30s Plank Hold + :30s Dowel Passovers Minute 3 – 5 Strict DB Presses, each arm (pause at top) Minute 4 – 7 Good Mornings + 7 Elbow Rotations + 5 Push Presses

Handstand Walk-O-Course (AMRAP - Rounds and Reps)

AMRAP 10: 50 DU 50' Bear Crawl

Rx+ 25' Zig Zag Handstand Walk O'Course

Run Wild (Time)

3 Rounds: 600 Meter Run 21 Hang Squat Snatches (75/55)

Split Jerk (3x2,3x1, 5x1)

Pausing Split Jerk - 3 Sets of 2 Jerk Drive + Split Jerk - 3 Sets of the Complex Split Jerk - 5 Sets of 1

------------- "Strength does not come from physical capacity. It comes from an indomitable will." – Confucius Each and every one of us will be constructed by our own will. Our strength is not of physical nature, but of conviction. It is the single most powerful force we could ever imagine, directly responsible for our achievements, or our failures. For it will never be something on the outside that will stop us. But rather, a lack of something on the inside. We decide how far we are willing to go. The only question is, how far?

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